View Full Version : dorf's journal (comment here)
Any questions, comments, advice, etc. I'd be glad to give answers and of course would graciously accept any advice.
February 9
Triceps (started late, so had to cut the arm workout to just triceps...they're lagging, I think)
After warmups:
Weight*# of reps
Standing DB extensions (4 sets): 45*8, 45*6, 40*7, 40*6
One-arm standing DB extensions (2 sets each arm): 20*5, 15*10
Lying BB extensions: 40*6, 30*10
DB Kickbacks (2 sets each arm): 15*5, 15*5
It's been a while since I've worked triceps...and they've been lagging. By the end, I was in such great pain...It's wonderful.
Can't wait for tomorrow and tomorrow's back/shoulder workout!!
February 10
Shoulders, traps, and upper back. Would've started with a warmup, then pullups, but couldn't do pullups today because my parents kept going up and down the stairs (which is where I do my pullups). So, instead, just jumped into my back workout. Tried out some new stuff for shoulders...threw in a set of Overhead Shrugs because I read something about 'em and decided to try 'em out and see what I thought (didn't like) and the last set of DB press was actually Arnold press...that was okay, might keep it up.
Bent over DB rows: 45*5, 45*7, 45*6
Bent over BB rows: 70*5, 90*8, 90*6
Upright BB rows: 60*4, 60*5, 50*6
BB shrugs: 70*7, 105*5, 105*5
Overhead shrugs: 40*10
Standing DB Press: 35*5, 35*6, 35*5
Military Press: 70*6, 70*5
Time to start looking forward to tomorrows legs and lower back workout...
February 11
Well, started good...Grip kept giving out on DLs and SLDLs...They need serious work. Also, loaded up the bar 'til I couldn't fit any more weight on for DLs (probably could've gotten another 10 pounds if I woulda taken the clips off, but I'm leary of that). Giving Good Mornings a try for the first time. The first 2-3 reps were really weird, but after that I started lovin' 'em...
Stiff-Legged Deadlifts: 110*9, 130*5, 150*4
Good Mornings: 70*8, 90*7, 110*5
Deadlifts: 150*6, 160*5, 170*5, 190*4
Overhead Squats: 70*5, 90*5, 80*5
Front Squats: 90*6, 100*5
That's all for today, had planned to continue on with another set of front squats, a couple of sets of Three-Pump Lunges, a set of Stationary Lunges, and a couple of sets of Standing Calf-Raises, but after my last set of Front Squats the phone rang and scared the crap outta me...accidentally kicked the couch and hurt my foot...Just needs ice and it'll be ok, but couldn't finish my workout. That's okay, my calves are already pretty developed compared to my arms...could've really used the lunges though.
Tomorrow should be a day off, but I'm thinking about bumping up forearms and doing them alone tomorrow since they're lagging so badly.
flyboy34
02-12-2002, 01:53 AM
Hey just caution, your working your forearms at the same time, so u might just think about them.
<blockquote><font size="1" face="Verdana, Helvetica, sans-serif">quote:</font><hr>Originally posted by afskiboi:
Hey just caution, your working your forearms at the same time, so u might just think about them.<hr></blockquote>
Thanks...I know, but they're lagging and I want to get everything even...I've decided against working 'em today.
February 12
Was considering working forearms today, but decided against it. I had p.e. today and was supposed to play catch after school, but my partner for catch forgot his glove, so we cancelled that. Going bowling with some friends tonight though.
Before p.e. I weighed in at 175.9 pounds...Cut going well. Still need to keep dropping the weight so I can be defined though...
February 13
Missed my workout today. Was just getting ready for it when I got a call that my grandpa wasn't doing well and I needed to go visit him. So, my Arms don't get pounded 'til tomorrow, if I even have time then. It's gonna be hard for a while, but I'm gonna do my best to keep it up.
February 14
Another abreviated arm workout today...Had to leave earlier than I expected, so it got cut short again. Barely got my arms sore. In fact, I think all my soreness might be from playing catch yesterday.
Standing DB extensions: 50*6, 50*6, 55*6
Last set supersetted with
One Arm DB Extensions (each arm): 20*5
Then another set of One Arm DB Extensions: 20*8
Lying BB Extensions: 50*4, 40*7
BB Curls: 40*7, 50*6
Alternating Hammer Curls: 25*7, 25*6
Alternating Dumbell Curls: 25*7
If I get in a workout tomorrow, it'll be shoulders and upper back again, but I'm not sure how likely it'll be that I can lift again any time soon.
February 15
Yippee...my favorite day of the workout cycle: traps, back, and shoulders. This afternoon, played basketball for an hour or so with several of my uncles and cousins. Had a great time. Was worried about my workout, since I jammed several fingers on my left hand. Was just mostly worried about keeping everything even. Didn't wanna get unbalanced 'cause I didn't think I'd be able to do as much with my left arm (really worried about bent over DB rows...but my left arm was actually wanted more. In the past, the left side of my back has always been a lil stronger, but lately my right side has been...so this is a good sign that it's all evening out again.
My workout went something like this:
Bent-Over DB Rows: 50*7, 55*6, 55*6
Bent-Over BB Rows: 100*4, 100*5, 100*4
Would've had a set of Upright BB Rows here, but after a couple of reps, I knew this would be too painful on the fingers...so, only got 70*2
BB Shrugs: 100*6, 110*7, 110*6
Arnold Press: 40*4, 40*5, 40*5
Military Press: 90(4, 80*4, 80*5
Finished up with an Iron Cross with 10 pound DBs for about 30 seconds...
Let me explain some stuff: For Shrugs, I bring the weight up and hold the contraction for 5 seconds, then lower it slowly, but all the way. On military press, totally screwed up when putting plates on and got 90 instead of 75...just a lil error where my mind was somewhere else. Also, the Iron Cross thing...You're supposed to pick up a 5 or 10 dumbell in each hand and hold them straight out (palms facing forward) for 2 minutes. I wussed out with 10s after 30 seconds...I've done it for a full 2 minutes before with 10s, but that wasn't after a workout...that was a contest between me and a friend.
Since my family is all in town for a while, we're planning on getting together to play basketball tomorrow, so I'll take the day off from lifting in case I injure myself again. images/icons/tongue.gif
For now though, I'm off to watch Rocky II and to fall asleep on the couch.
imported_MUSCLES
02-17-2002, 07:39 PM
Good workout dorf how do you feel after this workout? And where are you sore?
These iron crosses must be killers in your program.
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Stay fit stay healthy>keep pumpin
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<blockquote><font size="1" face="Verdana, Helvetica, sans-serif">quote:</font><hr>Originally posted by muscles:
Good workout dorf how do you feel after this workout? And where are you sore?
These iron crosses must be killers in your program.
<hr></blockquote>
My back and shoulder workout actually hurts. Maybe I'm doin' somethin' wrong, nearly everyone says these are the areas they have trouble getting sore. Granted, my back and shoulders aren't real sore compared to other areas, but they're still pretty sore nonetheless.
The Iron Crosses came from some article somebody posted about good ways to finish up a workout called the 2-minute drill. Can't find the link, but I've got the article pasted in a word document, so I'll post it.
"Two-minute drills
The following exercises aren’t so much feats of strength as they are tests of intestinal fortitude. The goal is to perform each exercise for two minutes—to simulate the oftentimes critical final two minutes of a football game, when it’s gut-check time, says Zupancic. You’ll find that these “mind games” aren’t pleasant. They’re not comfortable to do. But that’s the point—to take you out of your “comfort zone” to help you acquire the skill to consistently go above and beyond “perceived” muscle failure. See, because these exercises don’t require brute strength to perform, your mind will always want to “give in” before your muscles. Your challenge is to learn to push yourself through this initial pseudo-fatigue. At first, you probably won’t be able to make it the full two minutes. (If you can, raise the bar and go for two minutes, 30 seconds, or three minutes.) I think you’ll discover that each time you perform these exercises, you’ll get better—you’ll get closer to making it all the way through. Is it because you’re getting stronger physically? No. It’s because you’re getting stronger in the true sense of the word.
Backed up against the wall
This is your classic wall sit. With your back square against the wall, squat down so your thighs are parallel with the floor. You might be tempted to push down on the tops of your legs to help hold yourself up. Don’t. Like your old high school PE teacher would say, you’ll be cheating nobody but yourself if you do. About a minute in, you’ll be wanting to call Smokey Bear to extinguish the forest fire raging in your thighs. But forget about the pain and try to push through ’til the two minutes are up.
Drop and gimme 2!
Pretend like you’re gonna do a push-up. Only go halfway down and hold it. Stay like that for two minutes if you can. After about a minute, your chest and arms will be screaming “Quit!” Your job is to summon the inner strength to tell your chest and arms to “Shut up!”
Mr. T
I pity the fool who gives up before the two minutes are up on this exercise. To start, grab a pair of light dumbbells, say five pounders. Then, with your arms straight, extend them out to your sides—so you form a big “T.” Hold this iron cross until the second hand makes two trips around the clock. If it’s too “easy” for you, increase the weight until it isn’t.
Playing bridge
If you’ve ever performed the ab bridge exercise, you know the unpleasantness this drill brings—both to your midsection and your mind. Get down on the floor like you’re going to do a push-up on your forearms instead of your hands. Create a sort of “bridge.” Don’t let your belly dip down and rest on the floor. Keep straight and static. Again, the goal is to hold it for two minutes.
Hang time
What you’re going to want to do for this exercise is grip a pull-up bar and just hang there, like you’re a slab of raw meat in a slaughterhouse freezer. Don’t let your feet rest on the floor. Just “hang out” for two minutes. It sounds easy enough. But most folks can’t do it. Then again, most folks give up when the goin’ gets tough.
Behind the plate
To see which of his players are really Colts and which ones are closer to fillies, Indianapolis strength coach Tom Zupancic often puts his players through this brutal drill. To start, grab a 10-pound barbell plate (if you think you’re really a stud, go ahead and grab the 45-pounder) and sit on a Swiss ball or weight bench. Keeping your back and arms straight, extend the weight in front of you, so you can peer through the plate’s “donut hole.” Try to hold it there for the full two. Sometimes, say after a Colts loss, instead of asking his players to “simply” sit there while holding a 45-pound plate, Zupancic makes ’em walk the length of the football field and back—looking all the bit like zombies carrying manhole covers.
Conclusion
Include one of these two-minute drills at the end of each of your workouts. For example, after your leg workout, finish off with a two-minute wall sit. After you get done training shoulders, hit an iron cross for 120 seconds. Punctuate a back workout with Zupancic’s plate drill, etc. By the time you’ve made it through the full two minutes in each of these drills, which might look easy on paper but are anything but easy, you will know what real strength is all about."
February 18
Ah, finally hit the weights again. Legs and lower back. Felt so painfully great. My knee is kinda sore from Deadlifts, and I feel sick, but I think I might actually BE sick, so it's not like my workout was all that tedious...although I'm sweating worse than I have in weeks.
Good Mornings: 70*10, 90*10, 110*7
Three-Pump Lunges (weight given is the weight of the single dumbell...one in each hand): 40*5, 50*4
Stationary Lunges (weight just like above): 50*4, 50*5
Deadlift: 160*5, 180*4, 190*5
Stiff-Legged Deadlift: 130*6, 150*5, 160*4
That's all for today...Kind of regret doing back before legs. Should've started with legs, but they got hit pretty good anyway.
February 19
No workout today. Feeling sick, and had a paper due that took all evening to finish.
Was looking through some old training logs though and found my body stats, so I thought I'd post 'em compared to today.
10-27-2001
Weight: 190 pounds
Neck: 15 7/8 inches
Chest: 42
Waist: 36
Thigh: 24 1/4
Calf: 16 3/8
Biceps: 14 1/4
Forearm: 11 5/8
2-18-02
Weight: 175 pounds
Neck: 15 1/2
Chest: 42 1/4
Waist: 35 1/2
Thigh: 25 1/8
Calf: 16 1/2
Biceps: 14 1/4
Forearm: 12 1/2
Not great improvement, but hadn't trained for a while in there, and a lot of the previous measurements were fat. Much more cut now, although still a long ways to go. And, not sure how accurate the first measurements were.
imported_MUSCLES
02-22-2002, 11:32 PM
Thanks for the info on mind training after a workout I feel this is most important.
Where do you get all your info from?
You've got heaps!
Soyanora Mr.T
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Stay fit stay healthy>keep pumpin
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<blockquote><font size="1" face="Verdana, Helvetica, sans-serif">quote:</font><hr>Originally posted by muscles:
Where do you get all your info from?
<hr></blockquote>
Somebody posted it a while back I think. I'm always browsing the web for any helpful info like that though.
February 26
Well, after my grandpa's sickness, death, and funeral...along with my own bout with the flu, I'm back to lifting.
Picked up where I left off, which made today arms. This morning, I got up and without thinking picked something up in such a way that would've been like concentration curls...noticed that I have some more veins popping out of my forearms when I flex for a few seconds...After this, was totally pumped (forgive my pun) for the workout. Triceps first, then biceps...would've done some forearms, but my wrists were killing me after everything else, so I skipped 'em...I know "Bad justin, bad dorf"...oh well, I'll do 'em another day this week.
Standing DB Extensions: 50*8, 50*4, 50*6, 60*4, 60*4
Lying BB Extensions: 45*7, 50*8, 60*6, 60*5
BB Curls: 40*7
Reverse BB Curls: 40*6
Alternating DB Curls: 25*8(each arm), 35*6
Concentration Curls: 25*7, 35*4
I hate working biceps, but threw in concentration curls today. I love those...kinda looking at my arm as I'm doing 'em and from that angle, my biceps and triceps looked freaking huge. Just noticed that I left out the triceps kickbacks...wondered why it seemed like I didn't have as many triceps exercises...Also noticed that I did one set more on DB extensions than I meant to.
imported_MUSCLES
02-27-2002, 04:01 PM
Welcome back Dorf not a happy occation funerals are they!Is it possible to email me those iron cross extracts I can't get them of your posts!
email address
muscles1954@hotmailnet.net
Do you workout by yourself?
I workout by myself but asked the Gymn attendent to spot me and got to do extra (view my journal)
reps which I didn't think I could do!It was a great feeling of achievement!Keep going mate your doing great!Your extremely hardcore and determent,there should be more of us!
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STAY FIT STAY HEALTHY>KEEP PUMPIN
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imported_MUSCLES
02-27-2002, 04:04 PM
I meant the two minute drills extract not just the IRON CROSS by itself.
Thanks.
__________________________________________________
STAY FIT STAY HEALTHY>KEEP PUMPIN
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<blockquote><font size="1" face="Verdana, Helvetica, sans-serif">quote:</font><hr>Originally posted by muscles:
Welcome back Dorf not a happy occation funerals are they!Is it possible to email me those iron cross extracts I can't get them of your posts!
email address
muscles1954@hotmailnet.net
Do you workout by yourself?
I workout by myself but asked the Gymn attendent to spot me and got to do extra (view my journal)
reps which I didn't think I could do!It was a great feeling of achievement!Keep going mate your doing great!Your extremely hardcore and determent,there should be more of us!
__________________________________________________
STAY FIT STAY HEALTHY>KEEP PUMPIN
__________________________________________________<hr></blockquote>
My grandpa's kidneys failed last year, so he had been on dialysis since then. Las month, he was diagnosed with liver cancer, which had progressed enough that it was incurable, and would've been a slow and painful death. Instead, he opted to quit dialysis and die from the kidney failure, which would be relatively painless and we knew it would take about a week. So, he was happy to have all his kids and their families around during his last few days. He got to say his goodbyes, and so did we. So, the mourning was kind of over by the funeral. It was weird.
I tried e-mailing that to ya, but it's not working...I keep getting it back with a failure message.
Right now I workout at home alone, but I had worked out in the school gym with a few good lifting buddies who would push me on to greater things than I thought were possible for me. Just knowing somebody's there to spot you so that you can push yourself completely and will have somebody there to help if you need it can be enough to get those extra reps out or that extra weight on the bar.
And thanks, it's people saying stuff like that who keep me going the most.
imported_MUSCLES
02-28-2002, 06:57 AM
Hello Dorf,I wished that you lived around here somewere.We seem to have the same determination in bodybuilding.I am looking for somebody to work with at home and in the gym but I work early in the morning and train during the day when other people are usually at school or work. Which makes it harder.Try this email address instead if the other one gives you a hard time:
Lommers@galaxynet.net this one should work.I'll check if the other one is rightI might have made a mistake.This one is the family one and the other one my private one.
I just hope that my son doesn't wipe it!
Ye I believe if I had a good training partner like you I would go even further than I am now.I'll have to use the gym attendant more often till I do!
Thanks for all your info and help!
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STAY FIT STAY HEALTHY>KEEP PUMPIN
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imported_MUSCLES
02-28-2002, 02:58 PM
Checked my address I first gave you its muscles1954@hotmail.com sorry dorf got confused with the family one.
_________________________________________________S TAY FIT STAY HEALTHY>KEEP PUMPIN
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imported_MUSCLES
03-02-2002, 04:16 AM
Just to say I got your email thanks!Sorry about the mixup.
What do you think about the changes to the site?
__________________________________________________
STAY FIT STAY HEALTHY>KEEP PUMPIN
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<blockquote><font size="1" face="Verdana, Helvetica, sans-serif">quote:</font><hr>Originally posted by muscles:
Just to say I got your email thanks!Sorry about the mixup.
What do you think about the changes to the site?
<hr></blockquote>
No problem, glad to help.
I love the expanded workout section...Totally amazed at everything there.
flyboy34
03-02-2002, 04:32 AM
Hey Dorf, jsut looks at your measurements, so you feel more lean and cut. Looks like your over all size improve a little in some area and gaine in other.. just wondering about it.. kee[ pump[ing man it looks like your on the right track..
Well...I'm sick again...need to get over this crap once and for all.
Thanks for lookin' over my journal and for the encouragement. I'm definitely more cut than I was before. Changed up my diet, so even without training as much it's showed.
Haven't been working chest as much as I should because...well, my bench is under about 6 inches of snow right now...it won't fit inside anywhere. Looking through the new and improved exercise section and I see some stuff I can do for chest without a bench, so I'm looking foreward to getting back to that.
imported_MUSCLES
03-03-2002, 02:25 AM
Your bench outside to!Mine is also,but I am lucky it's only autum here and the weather is great.Sometimes working out outside is to hot but atleast you can do them in the evening.
It must be hard to workout in the cold as you do have to watch that youn don't get cold whilst training and catch a chill.It must be hard to keep yourself warm whilst training to!
Hav'nt skated on new ice since I left Holland.Its an awesome feeling especially if you have a enormous big lake your skating on and there are not many people there.
I miss that but I don't miss the sleat, frozen fingers and colds etc.
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STAY FIT STAY HEALTHY>KEEP PUMPIN
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PS do you do pushups instead of benchwork?
xen_baby
03-03-2002, 03:51 AM
keep it up.
i LOOOVE your signature.. /btw
<blockquote><font size="1" face="Verdana, Helvetica, sans-serif">quote:</font><hr>Originally posted by xen_baby:
keep it up.
i LOOOVE your signature.. /btw<hr></blockquote>
I was about to change it since I don't have access to a squat rack right now...felt like a bit of a hypocrit.
imported_MUSCLES
03-06-2002, 07:24 AM
graemlins/offtheair.gif
Dorf were are you not sick I hope!You were talking about getting sick again!If you are get better soon!
graemlins/offtheair.gif
graemlins/zahn.gif
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STAY FIT STAY HEALTHY>KEEP PUMPIN
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ABC IS BEST graemlins/x4xshot.gif
Well, due to sickness and lack of motivation, I took a loooooooooong time off. The workouts I did have were abbreviated and lacked intensity. Now, I'm back. Got motivated looking at some stats and stuff...I've come to the conclusion that while my trunk (legs, back, pecs, etc...) grow fast, they don't gain strength as quickly (especially my legs) and while my arms get lots of strength fast, they don't seem to want to get any bigger (last year, increased my bench by 60 pounds and my upper arms grew a half inch...whereas my squat max went up 15 pounds and my legs grew 2 inches). So, that motivated me some.
Today, hit my arms...
Standing DB Extensions: 55*7, 60*5, 60*5
Standing BB Extensions: 40*5, 40*4
One-Arm DB Extensions: 25*5, 25*4
DB Kickbacks: 15*6
Lying BB Extensions: 40*6, 50*6
BB Curls: 50*6, 50*5, 50*5
Reverse BB Curls: 40*7, 40*6
Concentration Curls: 30*6, 30*5
Reverse BB Forearm Curls: 40*6, 40*4
BB Forearm Curls: 40*7
Feels great to be motivated again.
imported_MUSCLES
03-29-2002, 12:43 AM
images/icons/smile.gif images/icons/smile.gif images/icons/smile.gif
Good to see your back mate!
March 31
Started out with the idea of working shoulders, traps and upper back, but I'm not feeling well and I keep getting that nauseous feeling, so I quit after shoulders and a lil bit of traps. Great intensity though. Some of my poundages went up and some went down...been a long layoff for my shoulders. I think my triceps were holding me back on military press. I need a longer barbell, the one I have isn't long enough for me to focus completely on my shoulders so it hits my tris more than I want. But anyway, here's the workout:
Arnold Presses: 40*5, 40*5, 40*4, 40*5
last set supersetted with my first set of military...
Military Presses: 80*4, 80*5, 80*5, 80*5
Side Lateral Raises: 15*5, 15*5
BB Shrugs: 100*6, 100*6
Front Raises: 15*4, 15*5
My shoulders are burning (you can actually feel the warmth in my shoulders compared to the rest of my body...now THAT's a pump) and my arms are sore as hell too.
Just a quick question: Does pain make you smile, or am I just a freak?
When changing after p.e. today, one of my friends commented "****, dorf! You're gettin' some guns!!" Surprised it didn't motivate me a lil more for tonight's workout, but I still lacked intensity. Oh well, just an off day I hope.
Okay...lil upper back work today. I prefer doing upper back with shoulders, 'cause it's all connected and such, and it just seems to make sense to me and feel better, but, didn't feel too good during my shoulder workout, so couldn't do upper back (although it was a great shoulder workout with awesome intensity). So, instead, I did some weighted crunches and reverse crunches to complement my back work. I need to get my split worked out better anyway. But, on to the workout:
Bent-Over DB Rows: 55*5, 55*5, 55*5
Bent-Over BB Rows: 100*6, 100*6
Bent-Over Rear Raises: 15*7, 15*7, 15*6
Didn't count the ab work...Just did it and got it over with. Probably better that way.
I'm back. It'll be a few more days before I'm ready to go back to lifting hard-core, but I'm on the way. I'm already planning my new split and my first few workouts. Just a quick update for now.
Ah, the feel of cold iron in my hands once again almost brought tears to my eyes. So did the pain from my workout /forum/images/icons/wink.gif.
Was in the mood to lift, and wasn't gonna have a real intense workout, then I talked to my ex and lost control when I hit the weights. I can get along with her, but my triceps and forearms might not be so forgiving, since I took it out on them.
Since it's been a while, I didn't even pay attention to the weight...I know I've lost a lot of strength. Just cranked out a ton of nice, slow reps with pretty moderate weight.
For every lift, I started light, did a set, added some weight, did a set, kept adding weight until I couldn't do a full set of at least 8 anymore.
When I got to the point where I couldn't do 8, I stripped the weight and did some static contractions (I love the pump I feel when I do 'em) as long as I could hold it.
Started with standing triceps extensions (BB)...5 sets, then lying triceps extensions (BB)...4 sets, then reverse barbell curls...3 sets, but my biceps are still sore from putting up hay, so I cut that part of the workout short.
For forearms, I finally found an exercise that doesn't hurt my wrist. Just grab a plate that you can fit your hand across the face of (weight doesn't matter) and stretch your hand across it so that you're gripping it with just fingertips, then imagine you're trying to crush it or someone is trying to pull it away from you. Hold it as tight as you can for as long as you can. Great pump, and I was shown that if you lay on your stomach on a bench and let your arms hang or bend 'em enough that they don't hit the ground, the pump is amazing.
That's it for today. Glad to be lifting again.
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